Sandbag Shouldering Squat
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Personal Trainer Rich Thurman from San Francisco’s Xodus Fitness demonstrates the Sandbag Shouldering Squat with the Onnit Battlebag.
Instructions: Start with the bag lengthwise straddling with your legs. Hinge at the hips, bending the knees a bit until you can reach the sandbag.
Grab the bag at it’s center point and grip tightly with the hands.
Engage the shoulder blades and keep a neutral spine.
Begin by slightly rocking the Sandbag back between the legs and then hinge powerfully forward at the hips, squeezing the Glutes at the end range.
This is where it gets tricky as we add some complexity…
The momentum of your hip thrust should carry the Sandbag forward and upwards, however as the bag is going forward you should pull back towards the shoulders until the bag is resting on one shoulder.
Once the bag is resting on the shoulder, squat deeply and then ascend back to a standing position.
Slide the bag off the shoulders and allow the bag to pull you back into a hinge for a second repetition. T
This time try the opposite shoulder.
Sandbag Note: It’s important to remember that this is a two part movement that can be broken into parts. Once you are more advanced, you can combine the movement to make it more of a smooth transition into the squat position.
Benefits: The Sandbag Swing is a very good exercise for the posterior chain (Upper and Lower Back, Glutes and Hamstrings). Adding the squat not only adds complexity but increases caloric expenditure.
It’s also a great exercise for cardio conditioning.
Strengthens: Hamstrings, Quadriceps, Glutes, Back, Shoulders.
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Interested in In Home Personal Training in San Francisco? Check our our website www.XodusFitness.com
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